25 brilliant ways to avoid coming back from holiday with excess (body) baggage

For many slimmers going on holiday poses a major challenge to their diet

You’ve been on your bikini diet and ­managed to shift a few pounds for your summer ­holidays.

But all those days out, ­barbecues in the ­garden and spending more time with the kids are ­guaranteed to ­scupper any healthy eating habits you achieved.

And, according to a survey by ­Slimming World, the biggest challenge to your new figure is going on holiday – with six in 10 of us piling on an ­average of 5lb during a two-week break.

“But going on holiday needn’t mean putting on weight and nor does it mean you have to deprive yourself,” says Dr Jacquie Lavin, Slimming World’s head of nutrition and research.

Here are 25 simple ways to ensure that you don’t come back with any ­excess baggage..

1 Whether travelling by plane, ferry or car, pack your own food

Make sandwiches, wraps and tubs of salad and include low-fat crisps, fruit and ­low-sugar cereal bars. You’ll resist the temptation to buy ­high-fat fast food – and also save a fortune.

2 Stock up on healthy snacks at your destination

“As well as buying bottled water at the local supermarket, pick up a few healthy snacks to keep in the hotel room or apartment”, advises Cheryl Wilson, head clinician at The Nutrition Coach (www.thenutritioncoach.co.uk).

Not ­gargantuan crisp packets but unsalted nuts and seeds, wholemeal high-fibre crackers and hummus and peanut butter for when you get peckish between meals.

3 Plan your days to avoid overeating

If you’re planning a long, leisurely lunch then aim to have a smaller dinner. Or if you’re having the all-you-can-eat Mediterranean buffet in the evening, eat a light lunch. Don’t skip meals, though – you’ll only end up eating more when you do eat.

4 Be more choosy at breakfast

Just because you’re on holiday it’s not mandatory to scoff ­sausages and hash browns within half an hour of rolling out of bed. And don’t assume a Continental breakfast is better: one all-butter croissant has 225 calories and 13.5g of fat without butter and jam. “Opt for some protein, like boiled or scrambled eggs to fill you up. That will stop ­any mid-­morning cravings,” suggests Cheryl.

5 Try local exotic fruits

Go for the things you might not find at home. “They’ll feel like a treat because they’re different, while still being super healthy at the same time,” advises Dr Lavin.

6 Pack your own picnic

For days out, rather than ­hitting the pizzeria, stock up on juicy fruit, beef tomatoes, fresh bread, antipasti meats, local cheeses and olives for a meal that won’t break your calorie bank.

7 Don’t be tempted to raid the buffet

“All-inclusive holidays can mean endless buffets of tantalising food, so it’s important to make clever ­choices,” warns Dr Lavin. “Look at what’s there rather than starting at one end and ­working your way along.

“Decide what you’re eating and ignore the rest.” The salad bar is a good starting place – but beware of the options with cream.

Don’t be afraid to try more unusual fish such as crab, lobster, monkfish, mussels, oysters, king prawns, ­langoustine, sardines, swordfish and red mullet.

Oily fish – such as sardines, fresh tuna, salmon and mackerel – is ­particularly good for you as it’s rich in omega-3, which keeps your skin hydrated and encourages healthy digestion, as well as weight loss.

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Think fresh: Enjoy the best local produce

10 The same goes for locally grown veg

Relish escaping from the foreign imports in UK supermarkets by ­trying a variety of different colours – vivid oranges, red peppers, green ­courgettes, yellow sweetcorn – to get a wide range of antioxidants.

11 Be selective at the ice-cream counter

An average ice-cream cone contains around 140 calories and 6g of fat (while the chocolate flake adds an extra 100 calories and 6g of fat).

And that Classic Magnum? A ­whopping 280 calories and nearly 18g of fat – almost a third of your daily fat intake. Choose a Solero Exotic, a blend of fruit sorbet and vanilla ice, for only 115 calories and just 3g of fat.

Eating late is common on holiday, so ignore the bread basket and, if you want pasta and rice dishes or chips, have them at lunchtime. “Instead, base evening meals around protein (grilled meat and fish), vegetables and salads,” says Cheryl.

13 Steer clear of any rich dishes

Avoid anything in creamy sauces or with pastry. And anything that’s described as being pan fried, deep fried, sauteed, flambeed or roasted will have been cooked with oil.

“If you’re unsure, don’t be afraid to ­request grilled, not fried, and to ask for sauces and dressings on the side,” advises Dr Lavin.

14 Think about a shared starter or pud

Opt for two courses at dinner instead of three – or think about sharing a starter and pudding.

Studies show that, while the first mouthful of a super dessert tastes yummy, by the third your taste buds will have be desensitised and it simply doesn’t taste as good as it did.

15 Shun the oil

If lasagne, ­moussaka and risotto look as though they’re ­swimming in oil, use a paper napkin or piece of bread to soak up the excess. (Just don’t go and eat the bread.)

16 Be careful at the salad bar

It may seem you’re having the healthiest option on the menu but they may be drowning in ­calorific dressing. Ask for ­dressing on the side. Or, better still, stick to ­balsamic vinegar.

17 Be alcohol savvy

“The empty calories in ­alcohol don’t satisfy your appetite and make you more likely to make bad choices,” says Dr Lavin.

“One trick is to make your drinks last longer by adding soda to wine and diet lemonade to l­ager. Try spirits with low-calorie mixers. You won’t be ­heading to the bar as often and you’ll drink less.

“Alternate ­alcoholic drinks with water to prevent a hangover. It’s a good way to avoid overdoing it and stay hydrated, while also reducing your calorie intake.”

18 Snack right

In bars, nibble on olives rather than peanuts. Each one only has three ­calories, compared to peanuts, which have 150 calories in a small handful.

19 Watch out during cocktail hour

That pina colada contains more calories than a Big Mac, so swap cream-based cocktails for a cool Martini instead.

Many bars and ­restaurants abroad don’t have ­standard optic measures for spirits like we do here.

They tend to pour straight from the bottle. If this is the case for you, try asking for a small measure.

21 Use the pool

“While it’s important to rest and ­rejuvenate, work in a bit of ­exercise to burn off those calories,” says Cheryl.

You could dedicate yourself to a few daily laps of the pool, suss out the nearest tennis courts, get involved in a game of water polo or hit the dance floor in the evening.

22 Keep moving

Whether it’s a walk along the beach, snorkelling or swimming, aim to spend at least 10 ­minutes of every hour on your feet.

23 Sightsee on foot and bike

You’ll get a better feel for your ­destination than by gazing out of a car or coach window.

Cycling tours are a brilliant way to explore while also getting fresh air and exercise. This limits any weight gain but you’ll also sleep better because you will be feeling more relaxed.

24 Take an evening constitutional

Even if your summer holiday­ ­usually consists of lying on the beach with a book, take a romantic barefoot stroll along the beach each evening or walk to check out the nearest town.

25 Finally, don’t deprive yourself

“Banning certain food and drink can be counterproductive as it only leads to cravings,” explains Dr Lavin.

“Then it’s only a matter of time before you snap and end up bingeing on the very thing you’re trying to cut out. You’ll have guilt feelings to deal with, too.

“So, if you really want an ice cream, a desert or a cocktail, then enjoy it rather than feel you’re giving in.” But make allowances for it when ­choosing your next meal, snack or drink, so you’re still in control.